Sauteed Turkey with Orange-Miso Sauce
Sauteed turkey gets a turn in a rich pan sauce made from orange juice, Madeira and miso. Prunes add a touch of sweetness, and mushrooms add earthy depth. Make it a meal: Serve with steamed broccoli and whole-wheat couscous to soak up the rich sauce.
From EatingWell: January/February 1998, EatingWell Serves Two
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes
- 1 cup water
- 1/2 cup orange juice
- 1/4 cup Madeira, (see Note)
- 2 tablespoons dark miso paste
- 8 pitted prunes, diced
- 1 teaspoon dried rosemary
- 1/4 cup all-purpose flour
- 1 pound turkey cutlets
- Salt & freshly ground pepper, to taste
- 2 teaspoons extra-virgin olive oil, divided
- 1/4 cup chopped shallots
- 8 ounces white or cremini mushrooms, thickly sliced
- 1 tablespoon finely chopped fresh parsley
- Combine water, orange juice, Madeira and miso in a medium bowl; whisk until smooth. Add prunes and rosemary; set aside.
- Place flour in a shallow dish. Season turkey with salt and pepper and lightly dredge in flour, shaking off excess. Discard any unused flour.
- Heat 1 teaspoon oil in a large skillet over high heat. Add the turkey and sear until golden, about 2 minutes on each side. Transfer to a plate and tent with foil to keep warm.
- Add remaining 1 teaspoon oil to the pan and heat over medium-high heat. Add shallots and mushrooms; cook, stirring, until browned, about 5 minutes. Add the reserved miso mixture and cook, stirring, until slightly thickened, 4 to 5 minutes. Adjust seasoning with salt and pepper.
- Reduce heat to low and return turkey and any accumulated juices to the pan. Simmer gently, spooning sauce over turkey, until heated through, about 1 minute. Transfer to a warmed serving platter and sprinkle with parsley.
- Note: Madeira, a fortified wine from the Portuguese island of Madeira, has a sweet, mellow flavor somewhat like sherry. Find it at liquor stores or in the wine section of the supermarket.
- Miso is fermented soybean paste made by inoculating a mixture of soybeans, salt and grains (usually barley or rice) with koji, a beneficial mold. Aged for up to 3 years, miso is undeniably salty, but a little goes a long way.
Nutrition Per serving:
285 calories; 4 g fat (0 g sat, 2 g mono); 45 mg cholesterol; 28 g carbohydrates; 32 g protein; 2 g fiber; 552 mg sodium; 503 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Selenium (26% dv).
2 Carbohydrate Serving
Exchanges: 1/2 starch, 1 fruit, 1 vegetable, 4 very lean meat